CrossFit Salzburg – Kurs

WOD

1: Metcon (Time)

0-10 min:

In teams of 2

For time

20 m Box Push (4x5m)

1-2-3-4-5-4-3-2-1 Plates 20/10kg

10-13min: Rest
Box Push on the green turf only!

Description:

* Partner 1 pushes the box 5 meters down and back and down and back for a total of 20m.

Then partner 2 pushes.

Add a 20/10kg plate each round until you reach 5 plates, then descending back down to 1 plate.

If you finish early good for you, you will be happy for some extra rest time!

2: Metcon (AMRAP – Reps)

0-10 min:

in teams of 2 EMOM x10

odd min.: static farmer´s hold 32/24/24/16kg

even min.: AMRAP Med Ball down and up 20/14lbs

10-13min.: Rest
Description:

Partner 1 holds a static farmer´s hold 1 kettlebell in each arm for 1 minute.

Partner 2 Bear Hugs a Med Ball gets down on his knees and up again for as many reps as possible.

After each minute partners switch.

Score: Med Ball down and ups.

3: Metcon (AMRAP – Reps)

0-10 min.:

EMOM x 10

odd: 15/12//12/9 Cal Row.

even: 5/12//12/9 Burpees.
Score: Total Reps.